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Training Log Archive: nmulder

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  Trail Running3 3:24:14 21.49(9:30) 34.58(5:54) 766
  Gym1 1:00:00
  Orienteering1 57:43 4.97(11:37) 8.0(7:13)
  Total5 5:21:57 26.46 42.58 766

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Sunday Sep 3, 2017 #

7 AM

Trail Running race (Leeuwenkloof) 2:24:12 [4] 21.58 km (6:41 / km) +766m 5:40 / km
ahr:158 shoes: Salomon Sense Pro 2 Blue

One of Nina's races at Leuuwenkloof, Broederstroom. Part of her Scrub Hare series.

A nice course, but as expected, tough. Easy to start with, and a nice fun section through a wet river bed. Then we turned away from the shorter 13km course and went onto a single and off-track section over dolomite rock. Lots of ups and downs through some valleys before rejoining the main route and heading for the dolomite cave before dropping back to the camp ground.

Was broken afterwards, but lots of fun. More enjoyable than the Spur race here.

Saturday Sep 2, 2017 #

8 AM

Trail Running (Ernest Ullmann Parkrun) 22:46 [4] 5.0 km (4:33 / km)
shoes: Salomon Sense Pro 2 Blue

Ran the newish Ernest Ullmann Parkrun in Wendywood area. A double lapper out and back course along the Sandspruit. Not too bad a route and there is enough place for overtaking slower participants.

11 AM

Orienteering race (Delta Park) 57:43 [3] 8.0 km (7:13 / km)
ahr:152 shoes: Salomon 3D S-Lab Red #4

35th Anniversary Event of Delta Park - first O' event in Gauteng

Ran the Long course from the original 1982 event at a nice steady pace. Tough course with a double lapper of Delta Park. Mark V. finished ahead of me by a few mins (as did Derek Vaughn and Steve Kench in 1982!).

Fluffed the last 3 controls hidden in the long grass in the wooded area going into the finish, which cost about 4-5 mins in total.

Wednesday Aug 30, 2017 #

1 PM

Gym (Bio) 1:00:00 [3]

7 PM

Trail Running race (Merell Delta Park) 37:16 [4] 8.0 km (4:40 / km)
ahr:164 shoes: Salomon Sense Pro 2 Blue

Merrell night trail run at Delta Park cafe.

The usual course. Started a bit fast, awfully dusty as it's the end of the dry. Then settled down nicely and speeded up a bit on the return downhill. Finished with a notably faster than my 2nd Merrell run here, which was also after an Expedition race, so feeling in good shape.

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